The BBC has previously reported a set of methods to adjust the biological clock. If you stick to the following habits for at least three weeks, you can make a marked improvement. 1. Keep the room full of light in the morning and wake up 2-3 hours earlier than usual; 2. Eat breakfast as soon as possible after getting up; 3. Exercise only in the morning; 4. Have lunch at the same time every day and stop eating after 7 pm; 5. Do not consume caffeine after 3 pm; 6. Don't take a nap after 4 pm; 7. Go to sleep 2-3 hours earlier than usual, and try to stay dark when falling asleep; 8. Keep the same time to sleep and get up every day. So you need Burton intelligent curtain's help to set the time switch every day to help you get enough sunshine and stay dark.